Name: Playbook - Niki SugarySixpack - Lower body warm up 2
Uploaded: 2024-03-28T18:05:10.281Z
Duration: 5 min
Description: Lower body warm up 2

-count each curtsy
-Step back and across body only as you can keep good alignment, front foot should remain planted
-Keep range of motion to where you can maintain good form
-Press up through front leg
-Stay low between sides
-Controlled movement
-Core works with breath throughout movement (see core breathing tutorial)

Low curtsy

-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Hinge and sit back slowly lowering to tap the chair
-Lats engage to help support weight
-Use glutes to press up to standing
-Weight is not resting in the chair, just a quick touch
-Core works with breath through movement (see core breathing tutorial)

Slow chair tap right

Slow chair tap left

Seated abduction

-My chair height is a little high to be ideal. Doesn’t allow for a line from shoulders to hips to knees at the top!
-Position your back at the bottom of shoulder blade height on a stable chair, couch, coffee table that won't slide away.
-Feet at hip width or slightly wider
-Imagine your pelvis and ribs are gently connected through the movement. Ribs should not flare out and low back should not arch.
-Squeeze glutes to raise hips back up, should not be felt in the low back
-Your body makes a straight line from shoulders to knees at top
-Glutes hold you up for a slow three count at the top.
-Deep core works with your breath throughout the movement! (see core breathing tutorial)

Banded wide hip thrust with pause

-Squeeze glute to lift off the ground
-Keep good alignment with hips ribs and head stacked
-Light length through body
-Core works along with breath(see core hold tutorial)

Glute tap left

Glute tap right

-Sit back and sink down to start the movement
-Foot should be planted on the floor with weight in the heels and balls of feet
-Adjust foot position slightly as needed
-Legs press out against the band so knees aren't pulled in towards each other
-Press up through the floor to raise up in pulse, engaging the glutes to drive you up
-Slowly lower during pulse
-Keep hips, ribs and head stacked through the movement to prevent rib flare and overarching the low back
-Core works with breath through the movement(see core breathing tutorial)

Banded squat pulse

-Feet are wider than hips, adjust slightly to what’s most comfortable for you
-Knees and toes point the same direction
-Hips, ribs and head stacked throughout movement to keep from over arching low back or ribs flaring
-Use glutes and inner thighs to press up to standing
-Reach until feeling a gentle stretch along the side of the body
-Core works with breath through movement (see core breathing tutorial)

Sumo reach

Lower body warm up 2

That was good tough i need it i idid it finaly 😩👌🏻✨

Maria

Lower body warm up follow along

Thank you for doing the warm ups and cool downs!

Grace

Lower body warm up 1

Lower body warm up 3

Lower body warm up 4

Upper body warm up 1

Upper body warm up 2

Mallory

Upper body warm up 3

Upper body warm up 4

Total body warm up 1

Total body warm up 2

Total body warm up 3

Total body warm up 4

cardio warm up follow along

Cardio warm up 1

Cardio warm up 2

Cardio warm up 3

Cardio warm up 4

Lower body cool down 1

Lower body cool down 3

Lower body cool down 4

Upper body cool down 1

Upper body cool down 2

Upper body cool down 3

Total body cool down 1

Total body cool down 2

Total body cool down 3

Cardio cool down 1

Cardio cool down 2

Cardio cool down 3

Lower body warm up 2

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